Thats half a mile in total. Rather than get volume happy, I am always looking to get faster on my sprints, and reduce recovery time. This is only the 3rd time out with this workout. I used to be a pool lifeguard, and had to do swim training as part of my job, so when I quit the fitness industry I was kind of 'swum out'. 3.5 years of dry land later and I am finding it hard work, but enjoyable once again.